Quad Workout
A dedicated quad session built around deep knee flexion, run twice a week for six weeks to bring stubborn quads up properly.
Program Overview
Quads grow from deep knee bend under load, which is exactly what most training avoids. Half squats, short lunges, and quarter-depth leg presses all cut the range where the quads work hardest. This session is built on the opposite: full depth squatting, front loaded variations that keep the torso upright and the knees travelling, and direct knee extension work to finish. Around fifteen sets, twice a week, designed to sit inside a normal training week as a specialization block. Every exercise includes a form video where one is available.
This is the quad-dominant partner to our hamstring workout; run both and the whole thigh is covered. For a complete session rather than a specialization block, our leg day workout trains everything at once.
Who Is This For?
This plan suits you if:
- Your quads lag behind your glutes and hamstrings
- You can already squat to depth with reasonable technique
- You have access to a squat rack and a leg press or extension machine
- You already train legs and want six focused weeks on the front of the thigh
Slot this into a complete week from our muscle building programs page.
Weekly Schedule
Phase 1: Own the Depth (Weeks 1-3)
Three weeks of full range work at loads you can control all the way down. Every squat goes as deep as your mobility allows with heels down and torso tall. The leg press and extensions have no video in our library yet, so follow the written cues closely.
Depth first, load second. A deep squat at 80 percent of your usual weight grows more quad than a half squat at 110.
Place the barbell on your upper traps, squat down until thighs are at least parallel, then drive up.
Seated in the machine, lower the platform toward your chest and press it back out.
With your rear foot elevated on a bench, lower into a split squat and drive up. Work both sides.
Seated, hold a dumbbell between your feet and straighten the knees.
Rise onto the balls of your feet and lower for a full stretch.
An easy walk to move blood through the muscles you trained without adding fatigue.
Gentle mobility for whichever joints felt stiff getting into position last session.
Phase 2: Front Load It (Weeks 4-6)
The front squat takes over as the heavy movement, keeping the torso vertical so the knees do the travelling, and 1.5 rep squats double the time spent in the deep position. Expect to use noticeably less weight and feel noticeably more quad.
On the 1.5 rep squats, cut your normal squat load by a third. The extra time at depth is the stimulus; the number on the bar is not.
Rest the barbell on your front deltoids with elbows high, squat down and drive back up.
Squat to depth, come halfway up, return to depth, then stand. That is one rep.
Elevate the front foot on a plate and lower into a split squat for extra range. Work both sides.
Seated in the machine, straighten your knees against the pad and lower under control.
Step up onto a box and over to the other side, driving through the working leg.
A relaxed walk on your off days. It adds up more than people expect over a training block.
A short mobility circuit for the hips and thoracic spine.
Quad Workout PDF
A focused quad session built on deep knee flexion, twice a week for six weeks.
This is a single session you run twice a week for 6 weeks with full gym access, around 40 minutes, built to sit on top of your existing training. Phase 1 (weeks 1-3) runs 5 exercises for 15 sets: full depth back squats, leg presses, Bulgarian split squats, and direct knee extension work. Phase 2 (weeks 4-6) swaps in the front squat to keep the torso vertical and the knees travelling, plus 1.5 rep squats that double the time spent in the deep position where quads actually grow.
- Depth Is The Program Every movement is chosen and cued for the deep knee bend most training avoids, because that is where the quads do their work.
- The Front Squat Shift Phase 2 moves the load to the front so your torso stays tall and the quads cannot hand the work to your hips.
- Built To Add, Not Replace Around fifteen sets a session, so it slots alongside your normal leg training as a six-week specialization block.
Get Your Quad Workout
Includes both training phases, the weekly schedule, and exercise cues for the full session. Download instantly after you submit the form.
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Nutrition Guidance
Quad work at full depth is some of the most demanding training there is, and it recovers on food like everything else. Our macro calculator sets your targets and our recipes help you hit them. For more depth, read how to tell if your training is working and building muscle while minimizing fat gain.
What Actually Matters Here
- Protein: 1.6 to 2.2g per kg daily. The quads are a big muscle group and deep range work produces real damage to rebuild from.
- Calories: Stay wherever your main program has you. A specialization block is not a reason to eat more; it is a reason to stop under-eating.
- Expect soreness: Week one at full depth will bite. It settles by week two, and eating properly is what shortens it.
If the deep squats stall in week four, check your food and sleep before your program. Depth exposes under-recovery fast.
